Think I need to push intervals harder

I started out with a 10 minute light jog...although somehow ended up almost breaking a 9 minute mile, not sure how that happened. Then since doing the 400m sprints were almost impossible for me I thought I'd try 30 second sprint, 30 second walk, and then a 5 minute light jog cool down.

I set my Nike Boom audio app for that 10 times. I pushed hard for 30 then walked, and for the most part, while it wasn't easy, I didn't feel like I was going to die. So I'm thinking next time I'll either set it for more time, or not walk during the rest period, just slow down to a jog.

Either way, I covered 2.66 miles in the 25 minutes I was out there. Not sure if that's a success or failure today.

If you are trying to boost your VO2max, you might want to try 800s or 1000s instead of 400s, since that waay you will be spending more time at VO2max pace. VO2max intervals should last between 3 and 5 minutes, ideally. Partial recovery is best for this type of interval, so that you can return more quickly to VO2max pace. Perhaps 90 seconds of jogging between reps - just enough rest for you to complete your workout.

If you are just trying to train your fast twitch muscle fibers, and improve your form, you would be better off sticking with 200s or 400s with full recoveries. This will allow you to run at a faster pace, without undue stress to your cardiovascular system.

In some cases, I was following a fast running, good looking, seductively clad woman. In others, I was making a half-hearted attempt to do speed work, despite my absolute hatred of it. In any case, the following results are intended for entertainment purposes only, not because I'm trying to be the next Speed Racer of running.

runbum101: I'm doing intervals to get faster is all. My goal is a 10k that's under 9mpm

Intervals are only one of the factors that go into running a faster 10K. Mileage and tempo runs are also important or even longer intervals at slower paces approaching tempo pace with shorter recoveries. How did you come to the conclusion that intervals rather than one of the other areas was what you needed to focus on?

I came to the conclusion just based on what I've read here and on different forums. Anytime someone seems to say "how do I get faster?" The defacto answer was almost immediately intervals. I do see your point with the tempo runs and mileage though. I need to figure out exactly what my tempo is and get with that too. My warm up mile today was at 9:08 (not sure how, it didn't feel that fast) and I wasn't out of breath or anything. So maybe I should start somewhere around there? Or is tempo classified as my "goal pace?"

Joe, a good place to start would be your race times and split times within a race. Using any of the common race calculators see if your longer races fall short of what the calculators give as equivalents. If they do, then you probably need to work on your endurance, which means more mileage and longer runs.

If your pace tends to fall off or you crash late in races, you may need more work on pacing. While that's not the primary function of intervals, it can be helpful with that, especially cruise or tempo intervals. Tempo pace is roughly a pace you could hold for an hour. For many mid-pack runners that approximates their 10K - 15K race pace.

Faster intervals at 3K-5K pace are important but you don't need large doses of them, though I did very well training like that when I was young.

You should follow some sort of plan. Or at least general training principles. It's usually not a good idea just to jump into fast intervals without some preparatory work for a few weeks. Give your body time to adjust to harder workouts. Don't add sudden increases in training intensity.

If you've never done hard interval workouts before, start out with stride sets and moderate hill runs. (This is in addition to your usual aerobic base training.) Then try some tempo intervals. Not too fast, just a bit faster than moderate effort or pace. At that point, you are getting your legs ready for longer tempo runs and perhaps interval work later on.

But you also need to figure out why you are doing what you are doing. You don't need to do hard interval workouts year-round. Do you have a goal race coming up? If not, then you may want to focus on developing your basic fitness elements like aerobic endurance, technique and strength, along with some tempo intervals. Save the harder workouts for the build-up to your next goal race.

Don't just mix and match random workouts based on a forum post here and an article there. Your workouts need to have a purpose for your specific needs and training schedule.

Ah okay thanks! I definitely fall off in races for the most part. Pacing has always been an issue. I've been working on that this past month. Its getting better. On my last 7 mile run I was faster at mile 3/4/5 than 1 or 2. And with the exception on 7 I was about equal as the first mile.

My goal race is the Marathon I signed up for in September. I want to finish in less than 4.5 hours, closer to the 4:00-4:15 mark. I'm halfway following the Nike 15 week plan, just modifying it to my fitness level as I'm more than 15 weeks out. They had intervals as well as tempo runs mixed in with the weekly runs.

I'll try and do more tempo runs and keep an eye on pacing a bit more rather than focus on intervals each week an mix it up some.

If your goal race is a marathon, you might be better off just focusing on endurance, with some marathon pace workouts for stamina.

Just a guess, so forgive me if I'm off base here, but I'm wondering if you might have chosen a plan that is too advanced for your experience level.

In some cases, I was following a fast running, good looking, seductively clad woman. In others, I was making a half-hearted attempt to do speed work, despite my absolute hatred of it. In any case, the following results are intended for entertainment purposes only, not because I'm trying to be the next Speed Racer of running.

My goal race is a marathon, my goal for pacing is running a 10k distance in under 9mpm. Maybe I should focus on one or the other? I figure if I can get my pace that low at a decent distance then I would hopefully be able to keep up a pace to let me be around 4:15 for a marathon.

The program is designed for beginners to get you through starting from 9 miles a week. I'm currently running about 18-20 on the low end and 30 at the high end. The plan is the most flexible for me, and I have to have good flexibility with my crazy schedule.

There are others I liked from them but thought it may have been too advanced and may do it for another Marathon.

After debating for a few hours I think that it's probably safer to go with wcrunner and A Potomac Runner and runbum101 and go with focusing on aerobic endurance and strength with some tempo runs and do intervals as the plan calls for it when I officially start the plan in June. The plan starts at really low miles, so I'll adjust accorrdingly until the plan catches up to me.

I'm looking at it, and they aren't really doing intervals every week in the plan. Sometimes they are substitued for tempo or hill repeats.

So for now, I think my sub 9mpm 10k will be shelved and I will focus on building my endurance for my first Marathon in September.

This will answer all your questions and help you set-up a flexible training schedule.

Looks very interesting, I may have to grab a copy for my kindle!!

Okay, so I went 8 miles today. I tried to keep a slow pace of around 10:15 mpm. And for the first couple miles I was over that, but I was close, I slowed my running when I was going way under the pace to keep it up. Around mile 6 though, it got tough for me to maintain running and I had to do a bit of forced running/walking. I did my best to try and just slow down and keep running but couldn't do it. Either physical or mental break, I'm not sure.

I finished it up at 10:23 mpm, which was :08 over what I was wanting to hit. I didn't feel like I was dying after the run, but I did feel a little stressed over that distance. I do have a lot of hills where I live, so going up and down the hills both added to the stress I'm sure.

Here were my split times:

1: 10:08

2: 10:20

3: 10:18

4: 09:47

5: 10:41

6: 10:27

7: 10:48

8: 10:26

So from this it's obvious to me based on what everyone above was saying I need to just focus on building an aerobic endurance base.